Rugby Shoulder Injuries: Why Prevention Beats Surgery

The Most Common Contact Injuries—and Why They Happen

Rugby players don’t need telling—shoulders take a beating.Tackles. Rucks. Mauls. Repeated collisions in compromised positions.

It’s no surprise that shoulder injuries are among the top three injury types in elite rugby, with rotator cuff strains, AC joint sprains, and dislocations leading the pack(Source: World Rugby Injury Surveillance Report, 2023).

But here’s the issue: most players only start caring about shoulder health after something goes wrong.

By then, you’re looking at 4–6 months of rehab—or worse, surgery.

Prevention isn’t optional. It’s essential. Especially if you want to stay available, consistent, and effective all season long.

How Our Mobility Hub Builds Shoulder Resilience

At CURVA, we don’t treat shoulder care as extra—it’s built into your training.

Our Mobility Hub includes prehab and recovery work designed to:

• Improve shoulder range of motion under load

• Increase scapular control and overhead stability

• Strengthen rotator cuffs and deep postural muscles

• Reduce wear during high-contact phases

Here’s what that looks like in practice:

1. Controlled Isometrics

• Banded external rotations

• 90/90 shoulder holds

• Bottom-up kettlebell carries→ Stimulates stabilisers without adding fatigue

2. Dynamic Range Builders

• Wall slides, prone swimmers, T-spine openers→ Preps shoulder for overhead positions, especially in lineouts or tackles

3. Post-Contact Recovery Flow

• Trigger point work, light band flushes, thoracic mobility→ De-loads tissue post-match or post-heavy contact training

And if you’ve had shoulder issues before?Your plan adjusts automatically to include more targeted prehab work. No guesswork.

Warm-Up Protocols that Actually Reduce Risk

Generic warm-ups don’t cut it. You need shoulder prep built for rugby's demands.

Our matchday and training warm-ups include:

• Scapular activation — banded rows, wall Y raises

• Posterior chain integration — linking back, glutes, and core for shoulder support

• Movement-specific drills — contact prep, push-up plus, med ball slams

We also break it down by position:

• Front rowers get extra neck and trap mobility

• Back-rowers and midfielders get lateral stability and tackle entry drills

• Backs focus on decel strength and catching overhead under pressure

Final Whistle

You can’t avoid contact in rugby.But you can prepare for it—and recover from it—smarter.

Shoulder resilience isn’t built in A&E. It’s built in the gym.

Start your tailored rugby shoulder injury prevention plan with CURVA.Train to play. Not to rehab.